When the weather gets hot, it time for some cool and creamy summer low fodmap desserts. In the summer time, the last thing that I want to do is to heat up the oven so I hope that you like these easy, no-cook and delicious desserts.
In addition to being low in fodmap, these desserts are also gluten free so you can have them if you have celiac disease also. And of course, your family and friends who aren’t eating gluten-free and low fodmap will love them too. And they are so easy!
Fodmap is a group of carbohydrates that people with IBS may have a sensitivity. Finding out which one of the foods bother you and how to balance them in a healthy diet is the goal of the low fodmap diet. Some of the foods that I have included in today’s blog post may be high in fodmaps like peaches and watermelon but you can substitute other lower fodmap fruit and I have included some examples.
Portion sizes of fruit can also be helpful when working to reduce IBS symptoms but since fruit is so delicious and healthy, no one should exclude it from a healthy meal plan. Learning what portion works best for you and the fact that giving yourself a break from some of the foods that really bother you will help you tolerate them better after several weeks or months.
Some of the summer foods that may especially cause symptoms if you have IBS are water melon because it is his in fructose, mannitol and fructans but other melons like canteloupe are lower. Peaches are high in sorbitol and fructan. This is one of my favorite foods and does give me symptoms but I have made peace with peaches and I can now tolerate it well in small doses but it has taken me a little bit of time.
The other main summer dessert food that can cause IBS symptoms is ice cream or frozen yogurt because of the lactose but you can find several delicious low fodmap ice creams. Some people may do well with using lactaid before eating something with lactose.
It is also important to be aware that not all plant milks will be low in fodmaps. For example some coconut milks, soy milks and oatmeal milks may cause problems. Generally almond milk will work well.
All low fodmap fruits can work well in their suggested portion.
And last but not least, some nuts work better than others such as pecans which are lower in fodmaps. Seeds like pumpkin are also lower in fodmaps. However, I love them all so I watch portions sizes and often use them to top desserts.
Check out these summer low fodmap dessert recipes for a No Bake Fruit Tart, Blueberry Lemon Sherbet, Frozen Fruit Dessert and a Low Fodmap Ice Cream Sandwich.
Summer Low Fodmap Dessert Recipes
No Bake Summer Tart
These sweet individually sized no-bake summer tarts feature the superstars of summer like raspberries, blueberries and peaches (if you are not sensitive to the polyol fodmaps in peaches). The no cook graham, pecan and coconut crust are pressed out and chilled so you do not have to heat up your oven.
Makes 6 mini tarts.
No need to heat up your kitchen with a low fodmap dessert crust when you can roll out these easy and tasty little bottoms to your little tart.
1/2 cup gluten-free graham crackers (I like Pamela’s & Schar Cookie Honeygrams)
1/2 cup ground pecans
1/2 cup coconut
1 tablespoon peanut butter
1 tablespoon maple syrup
1 teaspoon vanilla
1 cup sliced peaches, raspberries, blueberries (you can change this based on the seasons)
Tart Filling recipe (see below)
Place all the ingredients in the food processor and blend well. On a piece of wax paper and divide crust into six balls and press each ball flat. Spread each crust with a think layer on top of cookie crust and top with fruit.
4 lactose-free cream cheese
1 tablespoon fruit preserves (choose one without high fructose corn syrup)
Mix preserves in the cheese so it can be spread over cookie crust.
Blueberry Lemon Sherbet
This is a variation from my strawberry sherbet recipehttps://vineripenutrition.com/vegetarian-bbq-ideas/ . Since it is summer blueberries time, this is the time of year to use them to make a delicious frozen dessert. I love the taste of lemon and blueberries. You don’t need an ice cream maker for this recipe.
Blueberries are rich in fiber, vitamin C, vitamin K and the mineral manganese. However, it is the beneficial plant chemicals called phytochemicals that make them so medicinal these include antioxidants and the polyphenol group flavonoids. These flavonoids include anthocyanin, quercetin and myricetin. All of these plant chemicals help reduce the inflammation in the body which help prevent and manage chronic disease diabetes, heart disease, cancer and obesity.
2 cups blueberries
1/2 cup sugar
1/2 cup low fat milk
2 cups Greek lactose-free yogurt (if you are intolerant to lactose)
1 tablespoon fresh, grated lemon peel
Add strawberries to the blender and puree. Add sugar, vanilla, pinch of salt and Greek yogurt and mix well. Place in a shallow bowl and let freeze until firm. Take an ice cream scoop and scoop it up into your favorite dessert bowl. Top with a local, fresh berry! This same recipe would make some great popsicles too. Makes 8 servings, 1/2 cup each.
Frozen Fruit Snacks
These frozen fruit snacks are so cool, refreshing and easy that you may not have thought about having it for your week night dessert! All you do to make them is to freeze bite size pieces of your favorite fruits and take it out. Thaw slightly before serving. Freeze an extra batch or two of frozen fruit for this winter! To add a little pizazz, you can sprinkle a little maple syrup, sugar crystals over your fruit.
Low fodmap fruits includes green grapes, pineapple, bananas, kiwi, strawberries, raspberries and blue berries. Sticking with a reasonable portion size to help prevent IBS. Make sure the bananas are on the green/yellow side which makes them lower in fodmap than if they were real ripe.
If you don’t have IBS or if watermelon and peaches are not part of your trigger foods, these are wonderful frozen also. Watermelon is a wonderful source of lycopene, an anti-cancer phytochemical!
Low Fodmap Ice Cream Sandwich
This recipe is so easy that it is unbelievable how delicious that it is! Find a delicious low fodmap cookie like Tate’s Chocolate Chip, Ginger Zinger or Double Chocolate Chips and sandwich two cookies with your favorite low fodmap ice cream like https://www.lactaid.com/products/lactaid-ice-cream-products
You can also make mini ice cream sandwiches with small vanilla wafers. This recipe below from Rachel Pauls’ Food will make some adorable little vanilla wafers to make your mini ice cream sandwiches.
I hope that you enjoy these summer low fodmap desserts. In addition to these cool low fodmap dessert ideas, you will also love the fresh fruit popsicle recipes that you can find https://vineripenutrition.com/3-cool-summer-popsicles/
As an Asheville registered dietitian nutritionist and someone who has had the challenges of IBS herself, I love to share delicious and easy recipes that you will enjoy but will help you reduce your IBS symptoms. I have several nutrition programs including a GI program if you are looking for help learning the best foods that work for you. You can learn more about it here https://vineripenutrition.com/a-fresh-approach-program/